This intense, 5 week, 5 day/week training plan is specifically designed to prepare athletes for the “Terminal Lance” Fitness Assessment – MTI’s proposed replacement to the current USMC PFT.
This is Version 1 of the plan, built August, 2022
This plan is purpose-built to prepare you for the specific fitness demands of the “Terminal Lance” Fitness Assessment:
- Bodyweight Pushing and Pulling Strength (Arms Extended Hand Release Push Ups & Pull Ups)
- Chassis Integrity Strength and Strength Endurance – Sandbag Cross Clean
- Tactical Athlete Work Capacity – linear, lateral, and change of direction movement (Prone to Sprint repeats)
- Ruck Run Assessment and Progressions
- Overall Military Endurance (Run, Ruck)
Weeks 1, 3 and 5 in the plan are Assessment weeks. Below is the Training Schedule for the non-assessment weeks 2 and 4:
Monday: Bodyweight Strength, Chassis Integrity, Tactical Athlete Work Capacity
Tuesday: Ruck Run Intervals
Wednesday: Moderate Paced Run
Thursday: Bodyweight Strength, Chassis Integrity, Tactical Athlete Work Capacity
Friday: Ruck Run Intervals
1) Max Rep Bodyweight Pull Ups in 90 Seconds
Strict Pull Ups – no kipping – full elbow lockout to chin above pull up bar. Athlete can “rest” in the down position – hanging from the pull up bar. Both hands must remain on the bar at all times.
2) Max Rep Sandbag Cross Clean using a 45# Ruck in 90 seconds
Functional Core Strength
3) Max Rep Arms Extended Hand Release Push Ups in 90 Seconds
Hands up to elbows locked out. Body must come up stiff (no midsection sag) – Athlete can “rest” in the down position (laying on the ground) ** Note: The head, chest, butt and calves must raise together for each rep. The body must remain as stiff as a board – no sagging or bending at all allowed at the waste. Some athletes will raise only or mostly their upper bodies. This is not allowed and the rep won’t count. Be strict!
4) Max Reps 20-Yard Prone to Sprint in 3 Minutes
5) 3-Mile Ruck for Time @ 45#
This is a limited equipment training plan. Below is the required equipment.
- 45# Ruck
- Pull Up Bar
What if I miss a day?
Don’t skip ahead. Start where you left off. The plan is progressive, and its training sessions designed to be completed in order.
What if I can’t handle the training volume at first?
Building stamina and resilience is a key training goal of this plan, and physical and mental stamina is also key to completing the Academy. If you can’t handle the training volume at first, it’s better to cut training sessions short, rather than take unscheduled rest days.
What if I can’t make the prescribed reps for the bodyweight exercises, or the prescribed interval times for rucks or Tactical Athlete Work Capacity?
Do your best, and be sure to do the total number of rounds, even if you can’t make the reps or the time. Don’t quit.
How do you count reps for lunges?
5x Lunges = 5x Lunges each leg, or 10x lunges total
What about nutrition?
Here are our nutritional recommendations:
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.